Protein powders aren’t just for bodybuilders. Whether you’re trying to lose weight, gain muscle, or simply boost your nutrition, adding protein powder to your routine can work wonders. And for those wanting to go plant-based, pea protein has quickly risen as a top contender.
But how do you choose the best pea protein powder? What should you look out for, and why is it such a brilliant option?
Why pea protein is a great choice
Pea protein is a powerhouse for plant-based nutrition. Made from yellow split peas, it’s packed with essential amino acids (the ones your body can’t produce on its own), making it comparable to animal-derived proteins like whey. It’s also completely free from common allergens such as dairy, soy and gluten, which is a win for anyone with dietary sensitivities.
But the benefits don’t stop there. According to Riya Lakhani-Kanji, expert nutritionist from Nutravita, pea protein is particularly great for those looking to lose weight.
“Studies indicate that pea protein can lower the secretion of ghrelin, the hunger-stimulating hormone. By reducing levels of this hormone, it helps curb cravings, making it a great option for weight loss goals. Simply wholesome nutrition that supports your health journey,” she told the ES Best Shopping team.
It’s also been shown to support muscle growth just as effectively as whey protein, with research suggesting that plant-based proteins can be just as beneficial for strength and recovery.
What to look for in a pea protein powder
With so many options on the market, it can be tricky to know what makes a good pea protein powder. Here’s what to consider:
- High-quality ingredients: Lakhani-Kanj recommends keeping it simple. "Look for products with a simple ingredients list that can be quickly read - this often indicates minimal processing and a more natural product."
- Complete protein profile: Pea protein naturally offers an impressive amino acid profile, but check the label to ensure it contains all nine essential amino acids for maximum benefits.
- Low additives: Watch out for artificial sweeteners, fillers or preservatives. A cleaner product often tastes better and is easier on your digestion.
- Certified organic: “If you’re concerned about the potential for additives or contaminants, an organic certification ensures your protein powder is free from pesticides and unnecessary nasties,” says Lakhani-Kanj.
- Blend or pure: Some powders combine pea protein with other plant-based proteins like hemp or brown rice to balance the amino acid profile even further. If you want pure pea protein, double-check the label to ensure it’s not mixed.
Pea protein vs whey protein
While whey protein has long been the go-to for fitness enthusiasts, more people are making the switch to pea protein - and for good reason. Lakhani-Kanj explains that, as a dairy-based product, whey can sometimes come with unwanted extras.
“In the case of whey protein, as it is derived from dairy, it may contain growth hormones given to cows to boost milk production. In such cases, it is better to opt for organic alternatives,” she reveals.
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Pea protein, on the other hand, is naturally hormone-free and offers the added benefit of being completely plant-based. It’s also lactose-free, so you can sidestep the bloating or digestive discomfort some people experience with whey.
How to make the most of your pea protein powder
Once you’ve chosen the right powder, incorporating it into your daily routine is easy. Blend it into a smoothie with almond milk and a handful of berries for a post-workout boost, stir it into your morning porridge for a creamy protein kick, or even bake it into muffins for a healthy snack.
For weight loss, consider having a shake with pea protein between meals to curb cravings and keep hunger in check. For muscle growth, add it to your post-workout routine to support recovery and repair.
Choosing the best pea protein powder comes down to quality, simplicity, and your individual goals. Whether you’re looking to lose weight, build muscle or simply up your protein intake, pea protein is a fantastic, plant-based alternative to traditional options like whey. As Lakhani-Kanji says, it’s “simply wholesome nutrition that supports your health journey.”
How we tested
As a bodybuilder, I know the discomfort that can come from traditional protein powders, which often leave me feeling bloated. So, I decided to try another option and got the verdict from my friends at Muscleworks Gym, home to some of the UK’s top athletes who rely on protein powders daily.
At the ES Best Shopping team, we put pea protein powders to the test by evaluating taste, mixability and nutritional content. From morning smoothies to post-workout shakes, we assessed how well they performed so that only the best make the cut.
Read on for the best pea protein powder.
